Eating a high-fibre diet could lower your risk of early mortality

High fibre diets make for healthier lives

Johnnie Parks
|
13 January, 2019, 19:09

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality when comparing people who eat the highest amount of fibre to those who eat the least. "Eating high fiber and whole grain foods is of a clear benefit to our health by reducing the occurrence of a surprisingly broad range of important diseases".

When your mother told you to eat your porridge she knew what she was talking about, with a global study confirming a high-fibre diet protects against heart disease.

Research showed that with every eight-gram increase in the consumption of fibre, the total deaths from type 2 diabetes, coronary heart disease, and colorectal cancer fell by between five to 27 percent. Higher amounts are even more beneficial, according to the analysis.

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To achieve optimum health benefits it's important to consume a balance of different fibres - soluble, insoluble and fermentable, and all play important roles in helping us maintain a healthy gut. This method enables us to understand how altering the quality of carbohydrate intake in randomised controlled trials affects non-communicable disease risk factors and how these changes in diet quality align with disease incidence in prospective cohort studies.

Generally, on average, most people get only about 20 grams of fiber a day.

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats.

They also noted that their study looked mainly at foods rich in naturally occurring fibre, rather than synthetic fibre, such as powders, that can be added to foods.

Fiber content was shown to be a better indicator of a carbohydrate food's ability to prevent disease than glycemic index, the measure of the degree to which blood glucose goes up after a particular food is eaten.

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